Food guide

Masa Harina

Nixtamalised maize flour for tortillas; the lime treatment raises calcium compared with plain cornmeal.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of masa harina, dry for fair comparison. Typical serving: 30 g dry — 109 kcal per 30 g serving.

Nutrition information for Masa Harina
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	363 kcal	109 kcal	100 kcal
Protein	8.3 g	2.5 g	2.3 g
Carbohydrate	76.7 g	23 g	21.1 g
Fat	3.7 g	1.1 g	1 g
Fibre	6.3 g	1.9 g	1.7 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of masa harina, with a typical serving and FDA Daily Value for adults.

Micronutrients for Masa Harina
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.12 mg	0.036 mg	<1%
Vitamin K	0 µg	0 µg	0%
Thiamin	1.5 mg	0.45 mg	125%
Riboflavin	0.81 mg	0.24 mg	62%
Niacin	9.9 mg	3 mg	62%
Vitamin B6	0.48 mg	0.14 mg	28%
Folate	256 µg	76.8 µg	64%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.19 mg	0.057 mg	4%
Choline	8.6 mg	2.6 mg	2%
Minerals
Calcium	138 mg	41.4 mg	11%
Iron	8.5 mg	2.6 mg	47%
Magnesium	93 mg	27.9 mg	22%
Phosphorus	231 mg	69.3 mg	18%
Potassium	262 mg	78.6 mg	6%
Sodium	5 mg	1.5 mg	<1%
Zinc	1.8 mg	0.54 mg	16%
Selenium	10.5 µg	3.2 µg	19%
Copper	0.21 mg	0.063 mg	23%
Manganese	0.38 mg	0.11 mg	17%

Source: USDA FoodData Central — Corn flour, masa, enriched, white

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat masa harina?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Nixtamalised maize flour for tortillas; the lime treatment raises calcium compared with plain cornmeal.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Beans, Lime, Chili.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.